Saturday, December 9th, 2017

Announcements & Upcoming Events

Skills training with Coach Alberto: today starting at 12:30pm at CFD Lakeview. Join Coach Alberto to gain some tips and tricks to learn or master some of CrossFit’s important skills like double-unders, rowing technique, handstands, and muscle-ups! No sign up required, just show up and be ready to learn.

Boozy Bingo Charity for Puerto Rico – tonight!! Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here. You can sign up when you get here too. Everyone is welcome. No On-Ramp experience necessary to play Bingo.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Olympic Lifting
12:30p – Skills Training w/ Coach Alberto (see above)

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10 – Team WOD

Team WOD Programming:  

Teams of 2 (split work up any way you like)

4 Min Max Work (Sandbar Bearhug Farmer Carry)
** Rotate with your teammate every 20 – 30 seconds.
** Speed is necessary.

8 Min AMRAP of:
8 Sandbag Step Ups
10 DB/KB Push Press (weight in each hand)
12 Bodyweight Jumping Air Squats

2 Min Rest & Equipment Switch

4 Min Max Work (Slam Balls)
** Rotate with your teammate every 20 – 30 seconds.
** Speed is necessary.

8 Min AMRAP of:
8 Push Ups
10 DB/KB Deadlifts (weight in each hand)
12 Weighted Ab Mats (hold some weight on your chest)

Strength Bias Programming:

Part 1 – Front Squat
2 sets of 8 @ 60%
1 set of 4 @ 70%, 75 & 80%

Part 2 – Strict Press x8 – 10 & Power Jumps x4 for 5 Rounds.

Part 3 – 3 Stations / 9 Rounds Conditioning (20 seconds on / 20 seconds off)
Station 1 – Sprints
Station 2 – DB Hang Power Cleans
Station 3 – Rest

Coach K & Stetson

Friday, December 8th, 2017


Announcements & Upcoming Events

Skills training with Coach Alberto: This Saturday, starting at 12:30pm at CFD Lakeview. Join Coach Alberto to gain some tips and tricks to learn or master some of CrossFit’s important skills like Double unders, rowing technique, handstands and muscleups!

Boozy Bingo Charity for Puerto Rico – This Saturday night, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


New Cycle Starts this week!  For details on this cycle’s programming focus, click here!

A.
Speed + Position Drill: A great drill to emphasize the importance of driving your body under the bar using your arms!

Tall Jerks X 3 reps
-Perform in order: 1st position, 2nd position, 1st position
-Positions:
1st position is from a static hold with barbell at forehead height
2nd position is from a static hold with barbell at forehead height and weight on balls of feet
-5 sets, every 90 seconds
-Using any empty barbell building to no more than 40% of C&J

B.
Bear Complex: Find your heavy 1rm cycle
-Power Clean
-Front Squat
-Jerk, any style
-Back Squat
-Jerk, any style
-Take 15 minutes building to a heavy for the day

C.
For time: (10 minute cap)
75 X Wallballs 20/14lbs
50 X Russian KB Swings 70/55lbs
25 X Burpees to plate 45lbs

*Last time we performed this wod was on 12.2.16

 

Life Lifting, 8pm Tuesday nights with Coach David at Lincoln Square. A class focused on awkward objects and Strongman style programming.

Thursday, December 7th, 2017

Announcements & Upcoming Events

Movement Clinic w/ Coach Alberto – Saturday, December 9th from 12:30p to 2:30p.  We will spend about 30 min on each of the following movements. Double Unders, Hand-Stands, Muscle Ups & Rowing. No sign up needed, just come on in. Bring a friend if you have one.

Boozy Bingo Charity for Puerto Rico – Saturday, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and detail here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

CFD Open House Workout – Saturday, January 20th at 11a. Open to everyone new to CrossFit or new to CrossFit Defined. Tell a friend, bring a friend, come support someone new! Classes offered at both gyms (Lakeview & Lincoln Square). Details & registration here.

Lakeview: Starting January 7th
Lincoln Square: Starting January 8th


CFD Lakeview Specialty Classes:
5:00p – Strength Bias
6:00p – Conditioning / Simulated Long Run/Row
7:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting 

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come through the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.


 

Wednesday, December 5th, 2017

Today’s Specialty Classes

“Mobility” @ Lincoln Square with Coach Cara, 6-6:30pm. Come to Mobility this week to gain some range in your Thoracic Spine and upper back! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!


Announcements & Upcoming Events

Boozy Bingo Charity for Puerto Rico – Saturday, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year. (still time to join)
Lincoln Square: Starting Monday, 12/4, last onramp of the year. (still time to join)


New Cycle Starts this week!  Programming details and writeup coming soon!

A.
Wendler Week 1: Conventional Deadlift OR Sumo Deadlift: Take 12 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by simply taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

**If you completed the last Wendler DL we did in our last cycle, add 10lbs to your current 1rm or use your new DL 1rm from our most recent testing week!

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in preparation for your max effort “plus set”. Recording total reps and weight for the day!

B.
20 minute Amrap
Row 250 meters
Double KB/DB Walking Lunge X 25 steps
Strict Toes to Bar or Knees to Elbows X 10 reps
Weighted Plank X 1 minute
Rest 1 minute

 

Tuesday, December 5th, 2017

Today’s Specialty Classes

“Life Lifting” @ Lincoln Square with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility” @ Lakeview with Coach Cara, 6-6:30pm. Come to Mobility this week to gain some range in your Thoracic Spine and upper back! We all struggle with it and it’s a huge limiting factor in our desk chair culture. Come do something about it!


Announcements & Upcoming Events

Boozy Bingo Charity for Puerto Rico – Saturday, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


New Cycle Starts this week!  Programming details and writeup coming soon!

A.
G.P.P.: 10 minute Quality Amrap
Turkish Getups X 2 each side
-Adding weight when comfortable
Jump to Chinup negative X 1 minute
-jump from the floor or box to chin above bar, squeeze shoulder blades together then slowly lower body for a 3-5 second negative until arms are in full extension, reset and repeat!

B.
Barbell Cycling
Hang Power Snatch: (3.3.3)
-Rest 15 seconds between each set of 3 cluster
-Building in weight after each round

-Take 15 minutes
-Focus on speed and efficiency in cycling 1 rep into the next

C.
Tabata: 20 On/ 10 Off X 8 Rounds @ each station (12 minutes)
-Row for calories
-Pushpress or HSPUs
-Box Jump overs 24/20″

*Recording totals from each station, 3 numbers!
-Barbell weight: 55% of Pushpress, 70% of Strict Press, or 40% of C&J

 

Monday, December 4th, 2017

Announcements & Upcoming Events

Boozy Bingo Charity for Puerto Rico – Saturday, December 9th. Join us for a night of bingo, drinks and fundraising from 7:30p to 10:00p. Sign up and details here.

90’s Slow Jam Yoga with Coach Cara, Sunday, 12/17 11-Noon @ CFD Lincoln Square.  Friends and family of all CFD members can attend for free! Email Cara@crossfitdefined.com with your favorite slow jam request from the 90s to help her build her playlist!

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, 12/5, last onramp of the year.
Lincoln Square: Starting Monday, 12/4, last onramp of the year.


New Cycle Starts today!  Programming details and writeup coming soon!

A.
Back Squat or Overhead Squat: Athlete’s Choice!
-8 Sets X 2 Minutes building in weight each round
-Heavy 3 with a 1 second pause in bottom position of each rep
*Recording heavy 3 from the day!

B.
5 Rounds: 30 on/ 30 off
Skill session: Double Unders
Perform max reps Double Unders X 5 Rounds

Focus: Practicing timing for stringing together multiple reps of doubles!
*If you dont have Double Unders, sub single unders or single unders with high knees working on timing and stamina for future double under work.

C.
Death By: E.M.O.T.M. X 10 Rounds
Every Minute on the Minute, perform the following;
Thruster 95/65lbs 
Bar Over Burpees
With an increasing rep scheme every round: 1,1, 2,2, 3,3, 4,4, etc…
Once you get to a round you fail to complete; start working your way back down the ladder to a number you can maintain for the remainder of each round.

D.
Bonus: “The Grind”, (to be completed after class)

Core Conditioning: 1 Round, minimal rest between each station
Weighted Plank X max
Abmats X 40
Russian Twist X 30
Reverse Crunch X 20
Weighted Plank X max

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

Back to training. Testing week is over. Starting a new cycle for the month of December.